supys journal

[supy]

Hey, Mike. Are you feeling better?

Yes much better Will..Thanks

[supy]

Chest / tris

We went to Lance Karabels GYM in Chicago pretty HARCORE OLD SCHOOL GYM ...Lance is the USPF Chairperson for Illinois and runs all the USPF meets in Chicago area also on of the top ranked 308# Powerlifters in the USA

Bench press all with a pause
225 x 5
255 x 1
275 x 1
295 x 1 very easy ill try 315- 335 next week first time trying any singles since i tore tri tendon mid October im really liking my chances of hitting 365 at UPA Nationals in 7 weeks

Close grips
135 x 15
185 x 10
225 x 10

Incline
135 x 10
155 x 10
175 x 15

triceps pressdowns
50 x 15
50 x 15
50 x 15
70 x 10
80 x 10

Justin got a little over zealous today and wanted to try 155 wasnt even close...lol he did get 135 x 3 ...

[supy]

Working sets on deadlifts
405 x 5
495 x 3
585 x 2
585 x 3
... 585 x 5 nice fairly easy should be able to get 6 next week

Justin Golich
225 x 4
225 x 6
225 x 8 Justins gonna jump up to 245 next week for working sets hes making good progress

bentover rows 3 sets

GHRs 3 sets

wide grip cable pulls 3 sets

close grip pulls 3 sets

[supy]

Shoulders and bis
seated dumbell press (first time doin these in months was a bit nervous)
20s x 10
30s x 10
40s x 10
50s x 10
50s x 15

Justin went to a couple sets with the 30s

Shrugs went up to 275 x 20

justin tried 185 for a few then back to 135

Upright cable rows up to 80 for 8



cable curls up to 80 x 12

Dumbell curls seated
20s x 25
30s x 20
35s x 10

preacher curls
65 x 25
85 x 18
105 x 9

hammer curls
40s x 8 for a couple sets

bentover rows
upright rows
side raise
rear raise
press 2 sets of high reps

Justins doin same exercises just less weigth, hes makin progress

[supy]

Sats chest and tris
bench press
95 x 10'
135 x 10
185 x 10
225 x 3
275 x 3

315 x 1

Justin hit 145 for a single

close grips
185 x 10
225 x 10
275 x 7

Inclines
225 x 10
275 x 5
315 x 2

tri pressdowns finally up to
80 x 10

end of bench dips
3 sets with a 25 pounder on my lap
18
15
13

incline dumbell extensions
15#ers x 10
20# #ers x 10
20s x 12

[supy]

MOndays back/deadlifts
AWESOME pulls tonit3
405 x 6
495 x 3
585 x 3
585 x 6 easy reps should have done 7. I will get 685 next week for a single no probs wheres Josh Anderson now...LMAO he was talkin some **** to me at Lance Karabels USPF meet on Saturday...lol? well start the **** talkin soon his big ass had to go to a suit to get 705. Ima get that **** raw within 2 months
...
Justin Golich
225 x 4
245 x 3
245 x 5
245 x 7 ( he had another in em but i stopped him) im thinkin he may get 315 next week

GHRs 3 sets

bent over rows 3 sets

wide grip pull downs 7 sets ( last 4 drop sets)

50 grams of whey 12 ozs of skim milk 8 ozs of OJ PWO drink tastes kina like an Orange Julius

16 ozs ribeye on will be on the grill in 45 mins
bag of mixed veggies

[supy]

Tuesday bench
95 x 10
135 x 10
185 x 10
225 x 4
225 x 7
225 x 12

225 x 15 with slingshot
225 x 17 slingshot
225 + 50 pounds of chaims x 5 with slingshot

cable presdowns
50 x 12
60 x 10
70 x 10
80 x 10
90 x 4 most ive done since last October
80 x 7
70 x 9
60 x 10
50 x 20

[Mountain_Goat]

MOndays back/deadlifts
AWESOME pulls tonit3
405 x 6
495 x 3
585 x 3
585 x 6 easy reps should have done 7. I will get 685 next week for a single no probs wheres Josh Anderson now...LMAO he was talkin some **** to me at Lance Karabels USPF meet on Saturday...lol? well start the **** talkin soon his big ass had to go to a suit to get 705. Ima get that **** raw within 2 months
...

^^^^^^^^^^^^^^^^^^^^^^^
that **** is badazz!!!!!!!!!!!!!!!!

Nice job Justin!!!

[supy]

^^^^^^^^^^^^^^^^^^^^^^^
that **** is badazz!!!!!!!!!!!!!!!!

Nice job Justin!!!

Thanks Cliff

[supy]

Deadlifts today did a couple singles
405 x 3
495 x 2
585 x 1
635 x 1
675 x 1 was fairly easy
495 x 12

the 675 was pretty dam easy pissed that i didnt add the extra 10 to make ita 685 still have that tri tendon tear in the back of my mind. Gotta get over this. This is approx the 4th or 5th time ive hit 675 but by far the EASIEST. I will get at least 685 at next meet, and who knows i just might m be dumb enough to do singles again next week and hit that 685

Justin Golich
225 x3
275 x 1
295 x 1 i had to put my fingers on the bar to get him going once he got it moving he locked it out

GHRs 3 sets

wide grip cable pulls 3 sets

close grip pulls with 4 drop sets

bent over rows 3 sets


Next week a new video of a 685 pull... you can write it in the books now, cuase its gonna happen

[supy]

Squats / leg workout
squats working sets
495 x 2
495 x 3
495 x 5
experimenting with new Inzer 10mm lever action belt the cheap one 69$ i think i paid and the new Inzer gripper wraps...So far i like em both

Justin Golich
175 x 4
175 x 4
175 x 6

box squats 3 sets for me
2 sets for Justin

GHRs
14
12

Justin got
15
? i know it was more than me

supersets with hack squats and leg press
i did 3 supersets
Justin did 2

[Bo_Flecks]

675 x 1 was fairly easy

This made me smile when I saw it.

Next week a new video of a 685 pull... you can write it in the books now, cuase its gonna happen

Looking forward to the vid!

[ironwill2008]

Next week a new video of a 685 pull... you can write it in the books now, cuase its gonna happen

Good deal, Mike; I'll be looking for it.

[supy]

Deadlifts / back
405 x 4
495 x 3
585 x 3
635 x 2
585 x 2
585 x 3
585 x 4 was gonna give 685 a go today but i know when NOT to try something. Today just wasnt my day ( i can tell like most during my warmups) i am very happy with 635 for a double almost went for 3. Ive got the rest of my life to do this **** SAFELY THIS TIME NO MORE INJURIES. Train SMARTER not HARDER when you have to...WTF i am 50 now..Remember thinkin wow if i could get to a 600# pull id be the ****, well im gonna hit 700 soon enough

Wide grip pulldowns 4 sets

Close grip pulldowns (drop sets fro 210 down to 110) 6 sets

GHRs
12
10
10

bentover rows 4 sets up to 365, yeah i know this is mere childs play to some of you big dogs....lol




Justin pulled an easy 295 for a single , this after a double with 275 @ 140#s

Been having some shoulder pain, last 2 weeks making very painful to benchpress. Ortho visit today for a cortisone shot in the shoulder. Hoping it helps. I had one 15 yrs ago and it was like an immediate cure( well within 24 hrs or so). Aggrivated it rubbing biofreeze on my lowerback ( unreal). Also getting a deep tissue massage this Saturday( first one ever). Taking this week off from any direct shoulder work and see what happens

[storm1507]

Awesome deads supy.

[supy]

Awesome deads supy.

Thanks

[supy]

Ok so i got a cortisone shot into shoulder today( from my Ortho) so i toyed around on the bench
185 x 7
225 x 6
225 x 8
225 x 18 with slingshot, pain is greatly diminished. Ortho assured me by working/ testing my arm that its just a combo of tendonitis / bursitis

Ill just do very light shoulders along with normal bi routine tomorrow and then Saturday give it a real test. Also getting my first deep tissue masssage Sat morning

[ironwill2008]

**** SAFELY THIS TIME NO MORE INJURIES. Train SMARTER not HARDER when you have to...

Quoted for truth.

Justin pulled an easy 295 for a single , this after a double with 275 @ 140#s

gj on the youngster's part!

[Bo_Flecks]

Ok so i got a cortisone shot into shoulder today( from my Ortho) so i toyed around on the bench

Ouch... hopefully this will give you some relief and you'll be ready to rumble on Saturday.

[supy]

Ok been away for way too long. Heres the lowdown, got nothing from quartisone shot , so found a Chiropractor who aslo does accupuncture, was geting a little relief. So lets get to UPA national in Iowa on April 22nd, while warming up for squats i was late getting started ( second time ive done this) so i go back to start and theres only 4-45# plates left all the SHW and 308ers were using em all to warmup so ive got to use the 100s( never used em beore to squat) well im warming up with guys who are gonna open with only 400 so needles to say they were young 165 and 181 pound lifters who couldnt lift the 100s by themselves, anyhow they get 1 up i put 1 up by myself on the other side, well now they are done warming up but ive still got a couple sets left they add a 100 together on the 1 side i make the mistake of tryin g to lift a 100 with i arm and lo and behold i snap the tendon off my right bicep,just so happens Dr Bob ( hes a well know Chiro) fro Pro Gym in Oswego Illinois is there he hears of my injury and asks me if ill let him have a look at it he confirms what i thought and says im done for the day and that bicep tendon is torn off radius bone . Im having surgery on Wedneday, Ortho say this is nothing compared to my tricep surgery and ill beback training moderately with 4-6 weeks, ive been traing since the day after meet disaster after MRI Dr told me i was an amazingly fast healer MRI was done 5 days sfter initial tear and my tendon was already healing itself but tendons conncet muscle to bone ant i will never heal correctly so surgery is a must. I am in absoultely nopain , and working with chiropractor for 3 days with massages on rightarm some accupuncture and kineseo tape he got rid of brusing and welling completey within 4 days, even my Ortho is amazed by this guy. he knos hs **** and hes also gonna sponsor me now nthng spectacular he will pay for my meet fees and 100$ meal money on day of meets as long as i wear his shirts for advertisement( he gave m 5 custom fitted shirts...lol) and he will give me 2 free chiro and accuuncture treatments the week bfoer every meet. The guys amazing and has called me severl times in the last to weeks to see how i am. Also he told me betwenn my wife and i he has never seen anyone with better ins ours even cover accupuncture treatments( i had no clue that they evn paid or chiro yet alone accupuncture)...so this is wher i am

Today was deadlift / back day
went up to 605 x5 my best ever
GHRs
wide grip pulldowns which i dropsetted
close grips
seated rows
bentover rows

The only exercise that i cannot do 100% is any direct bicep isolated moves im at about 65 % of strength, other than that youd nevr know theres anything wrong. I have 100% range of motion which Orthos was very impressed with( sya this is gonna make rehab a whiz and hwl probably let me do my own rehab, but will put me ina cast for 2 weeks just to keep me from doing anything stupid, he knows me too well...lol

he told me not to worry i jyst had some bad luck and had i bee proprely warmed up this probably wouldnt have happened, cant wait to get this thing done and over...Ill be back reguralry, also i fixed my shouder bursitis my self with and old exercise with a broom stick that i forgt about.Also just bought a book The seven minute Rotator Cuff Solution , its for either preventing probs or for those whove had surgery and want to prevent anothe 1. Ill have plenty of time to read it, im 50 pages into it and its VERY INTERESTING
Thanks for listening to me ramble. ILL BE BACK regularly and hopefully back to the refinery within the next 10-12 weeks for some more big money...ARRGGHH hate OT but its the only job in town. Been very busy coaching both my sons in baseball this yr now itsalmost 5-6 days every week for last 3 weeks, jesus thenits 1 month off and both will be in football and ill also beo coaching the youngest one, so that will be anothe 6 days a week 2 hrs a day for 12 weeks but I LOV MY KIDS SO THIS IT WHAT WE ALL DO..Sorry i got a little long winded here, but i plan on stopping in again at least every other day

Oh yeah Justin took firstplace in the teen 16-17 division and hit a PR 325 on the deadlift @ 148 so the weekend wasnt a los and my kids had a blast at the indoor waterpark for 2 days, my wife was busitng my chops and said you better get your ass back out there and win another 5$ trophy, that she didnt drive us for 4 hrs for nothing...LMAO
Ill be back o h wait i said that already
1 last workout tomorow chest and tris
then a few days off and ill hit legs har 2 times a week til cast comes off and take it from there

[supy]

Ok surgery went well Wed

FRiday squats/ legs
squats were a trip with enormous overized cast on right arm
bar x 20
95 x 15
135 x 10
185 x 10
275 x 10
365 x 15

hacks x 3 sets to 4 plates a side

4 sets leg press to 7 plates a side did 20 rps with last set

leg curls 4 sets
leg extesions 4 sets
ghrs 3 sets

[storm1507]

Glad the surgery went well and looking forward to following your big lifts again.


Congrats to Justin.

[supy]

Glad the surgery went well and looking forward to following your big lifts again.


Congrats to Justin.

Thanks Will

[Bo_Flecks]

Glad the surgery went well and looking forward to following your big lifts again.

^^^^This! Would have liked to see that squat session with the cast!

[supy]

^^^^This! Would have liked to see that squat session with the cast!

LOL id like to see video my self.......on another note things are coming along just fine. It hasnt even been 2 weeks yet and therapy hasnt started and ive already got 100% ROM on the upward movement ( curl) of arm and probably 80% on downward / the straightenening out ...Ive got to get moving qick im gonna have to go back to work much sooner than expected...back to the BP Refinery project within a month and OT right out the gate again...Its a good thing i guess ( work...lol)

Been doing legs some abs a little cardio and still trying to get left arm back to 100% of strength, probably at about 90% or a little better im almost there strength wise ROM is very close to 100% on left arm...just as Ortho said bicep tendon will be much easier rehab id have to agree so far

[Bo_Flecks]

...on another note things are coming along just fine.

That's good hear! This whole thing will just be a distant memory before you know it and you will be posting up PRs again .

[supy]

Wow been gone from hree nearly 3 months
1, retore bicep tendon approx 3-4 weeks after surgery, dumbass was trying to get eady to return to work, long story about how Union Hiring hall works, IBEW Local 134 ....took the benchpress WAY to far went up to 275 for reps and then SNAP
2..was able to get 3 weeks of training in went back to work, this time iwas doing reps with just 185 and at or around 18 or 19 snap again.
ok so now its been about 7 -8 weeks things are coming along,. workouts are getting better. I see Ortho agin second or third week of Sept been coacing the boys football team so trainings all over the board(workout days and times)...ill be trying to post again at least twice a week...the last tear was brutal couldnt even squat with more than 315 for 4 weeks...Things are comoing back some quicker than others

[erinlee01]

Good to see you back here!

[supy]

Good to see you back here!

Finally took some time off to let my arm heal. Ive been back training 3 weeks, i will post tomorrows deadlift session...

[ironwill2008]

Back IN.


Steady as you go, Mike.